Understanding Cognitive Behavioural Therapy

Written By Dan Boland

Cognitive Behavioural Therapy: A Practical Approach to Mental Wellbeing

In the landscape of modern psychotherapy, few approaches are as widely used, or as well-researched, as Cognitive Behavioural Therapy (CBT). Whether you’re exploring therapy for the first time or looking to better understand how CBT might help you or someone you care about, this post aims to offer a clear, practical overview.

What is Cognitive Behavioural Therapy (CBT)?

At its core, CBT is a short- to medium-term, structured form of therapy that helps people identify and change unhelpful patterns of thinking, feeling, and behaving. It is based on the idea that our thoughts, emotions, and behaviours are interconnected, and that by changing one, we can influence the others.

CBT focuses on the here and now, rather than delving extensively into past experiences. That said, it doesn’t ignore the past, your history can help us understand how current patterns have developed. The main goal is to equip you with tools and strategies you can use in your everyday life.

How Does CBT Work?

CBT typically involves working with a therapist to:

  • Identify unhelpful thoughts (e.g., “I’m a failure,” “Nothing ever works out for me”)

  • Recognise behavioural patterns that may be reinforcing those thoughts (e.g., avoiding situations, procrastination, reassurance-seeking)

  • Explore the emotions that accompany these thoughts and behaviours

  • Challenge and reframe negative thinking, replacing it with more balanced, realistic alternatives

  • Try out new behaviours, often through practical exercises between sessions

Over time, this process can help reduce symptoms of anxiety, depression, stress, and many other emotional difficulties. CBT is evidence-based and has been shown to be effective across a wide range of issues, including:

  • Generalised anxiety disorder (GAD)

  • Depression

  • Panic attacks

  • OCD

  • PTSD

  • Social anxiety

  • Health anxiety

  • Low self-esteem

  • Sleep problems

What Can You Expect From CBT Sessions?

CBT is collaborative. This means therapist and client work together as a team. You’re the expert on your own experience, and the therapist brings knowledge of psychological tools and frameworks to support you.

Sessions are usually structured, goal-oriented and last about one hour. You might be asked to track your thoughts during the week, complete short exercises, or experiment with different ways of responding to situations. These between-session tasks are important parts of the process, they help turn insight into action.

Is CBT Right for Me?

CBT isn’t a one-size-fits-all solution, but it can be highly effective for many people. If you’re someone who appreciates a practical, structured approach, or if you're struggling with patterns of thinking and behaviour that you’d like to change, CBT might be a good fit.

It’s also worth noting that CBT can be adapted to suit individual needs. It can be brief or extended over a longer period. It can be blended with other therapeutic approaches depending on your goals.

Final Thoughts

CBT offers a powerful toolkit for understanding yourself and making meaningful changes in how you think, feel, and act. It's not about “thinking positively” or ignoring problems, but rather learning to respond to life’s challenges in more flexible, compassionate, and effective ways.

If you're curious to learn more or are considering starting CBT, feel free to reach out. Therapy is a personal journey and it’s okay to ask questions before taking the first step. Please do not hesitate to contact me, Dan Boland, at www.holisticcounsellingireland@gmail.com or call me on 087-2555974.

 

Dan Boland
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